Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
smash/stretch – 1 round:
foam roller
band shoulder series
activate – 3 rounds:
–10 W band Pull-aparts + 10 sec hold (elbows tucked)
–10 W band Pull-aparts + 10 sec hold (elbows @90)
–10 Banded Glute Bridge w/ 3 sec pause
–10 ea DB floor press
Bench Specific Warmup:
**with abmat
shoulder blades pressed to bench
–5 bench eccentrics
Strength
Bench Press
1×3 at 70% (90% of 1 RM)
1×3 at 80% (90% of 1RM)
1×3+ at 90% (90% of 1RM)
Rest as needed between sets.
***on the last set go for a max effort set
***this is the second week of the 1st cycle of wendlers. Use the same number you used last week to base your percentages off of.
Accessory
Warm-up (No Measure)
3 RDS
20 GHD Sit Ups
rest 1:00
50 Russain twists (Feet off the floor, 25-35lb plate)
rest 1:00
100 Plank Mountain Climbers
rest 2:00